Advice for my charity relay ride (120 miles over 24 hours)

biondino

As you may know I'm taking part in a 24 hour relay ride (I'm not calling it a race ) for charity in a fortnight. I'm moderately fit in a commute-y sort of way, and go on longer (40-70 mile) rides whenever I can, which hasn't been at all often lately.

During the relay, I will be riding approx 120 miles in approx 6 hours on an essentially flat course (Dunsfold Airfield, where Top Gear is filmed). I've never done over 70 miles in a day before, though that's fairly comfortable. I expect to be doing 1 to 1.5 hours stints, including during the middle of the night. We're not going to be competing with the elite, but I'd still like to do a good job.

So - what should I do to prepare? In particular, is there a point at which I should stop riding to work? Or make myself pootle? What about carb loading or other nutritional tips before, during and after?

And my bike? Clothes? I bought some quality bib shorts which on short rides look like they'll do the job - should I take a spare pair or two in case of chafing?

And any other tips I've forgotten! Thanks loads in advance, and if you're inspired to donate I would be hugely grateful - the link is in my sig.

biondino

Funny - it didn't even occur to me to post this on the road board. What do they know anyway

biondino

Double post! Gah!

biondino

Triple post! Stupid bikeradar! Um, what can I add that's relevant... we have to wear helmets, which I guess is a good thing in that I doubt many of the riders are used to bunching. I wonder if there'll be like three or four echelons or everyone will eb spread out? It's a 4.2km circuit if I remember rightly.

Jamey

If you're doing a relay then you've got somewhere indoors to dump your stuff and relax? If so then take everything you think you might possibly need. Spare things, medical things, creams, oinkments (for swine flu, of course), food, keep-you-awakers, bike tools, etc etc etc...

biondino

"keep-me-awakers", eh? Do you, uh, have anything you could slip me...?

tardington

Soft loo roll with aloe vera!

biondino

Jamey wrote:

If you're doing a relay then you've got somewhere indoors to dump your stuff and relax? If so then take everything you think you might possibly need. Spare things, medical things, creams, oinkments (for swine flu, of course), food, keep-you-awakers, bike tools, etc etc etc...

We'll have a tent, I think, and my team-mates are definitely bringing support staff/family etc. with them. So yes - good thinking.

Jamey

biondino wrote:

"keep-me-awakers", eh? Do you, uh, have anything you could slip me...?

Steady, we're getting into Greg T territory now.

mrc1

May be a bit late in the day but on a flat course like an airfield then some clip on tri bars would make you a fair bit quicker.... although may destroy your back and shoulders if you havent ridden on them before?!

Definitely take some chamois cream - the assos stuff is really good. If you have the space to dump some extra gear then you may as well take spare shorts and a few other bits of clothes just in case it rains halfway through the event and you want some dry kit etc.

Take far more than you think you will need in terms of food and energy supplies as it is much better to lug a few extra gels etc home than it is to hit the wall at 4am and not have anything to perk you up.

Jamey

Tri bars for 24 hours of riding, though?

Then again, if you're taking regular breaks maybe it's worth it, but if you haven't used them before (like me) then I'd imagine you need to practice a bit first to get used to them.

Aidy

6 hours of riding over 24 shouldn't be too taxing, you've got a fair amount of recovery time in between your turns.

If you find yourself tired from cycling at the end of a week, it's probably worth slowing down your commute a bit the week before.

Foodwise, as you'll have time, I'd have said it's worthwhile eating proper food (rather than energy gunk) during the event - but it's worthwhile bringing a selection of food, and eating what you feel like. Forcing yourself to eat something you don't really want to is counterproductive.

Roastie

I'm jealous - was keen to do this but somehow I never got around to arranging a team.

I'd say essentials are:

Bum cream. A good supply of gels, energy bars and a good drink. HRM that beeps? Not sure what zone to try to keep the HR in. Good lightweight breathable layers - good gillet can't hurt. Not sure if you tend to get a cold head (I do) - a skull-cap could come in handy. Red Bull, or equivalent.

Btw, what do they suggest about lights? I can imagine it will get pretty dark. I'd suggest something bright up front that you can see with (and adequate spare batteries to get through the night sessions), and a non-flashing, not-too-bright rear.

Also recommend you don't try anything new that you aren't used to.

biondino

Excellent advice - keep them coming, and thanks! I might splash out on some Assos bum cream (got to own ONE Arsos item, right?).

The tri-bars, well, it might make me faster but since we're not trying to win I'd rather stick with comfort - my back is prone to soreness in any event. It's also possible tri-bars aren't allowed.

HR monitor - to be honest I've found the one I have doesn't really tell me a lot, or at least doesn't tell me anything I couldn't have already figured. I guess by the final stints I might need encouraging not to overdo it?

Proper food - excellent advice. Though I must also sample the Zipvit freebies I got and see if any of them seem the nuts so I can order some more in for the event!

il_principe

Defo invest in Assos arse cream, wonderful stuff. I'd suggest taking an entire spare set of clothes (and shoes if you have), they're gonna get manky and nice to have dry shoes if you get caught in a shower.

Also make sure you keep loose, so plenty of stretching between sessions. If poss do a 5 min warmup/down between rides. You really don't want your muscles stiffening while you rest.

Remember the conflab about hydration a while back? Get some electrolyte tablets (Nunn cola are great) and use 'em.

Make sure you do lots of drafting and yeah, don't do anything daft like braking suddenly or sitting up in a bunch without warning folk, crashing'd be a right bugger. Get lots of carbs down you (malt loaf is ace) and enjoy it, sounds like fun. Ultimately you'll be fine, 100 miles plus is doable in one sitting and I'm sure you have a good base fitness.

mrc1

biondino wrote:

Proper food - excellent advice. Though I must also sample the Zipvit freebies I got and see if any of them seem the nuts so I can order some more in for the event!

Stay away from the "Recovery Drink". That is the single worst tasting supplement shake thing I have ever tried! The other stuff is really good though....

biondino

Gels. I once tried a friend's and it was eye-bulgingly sweet. Do they not cause massive blood sugar spikes, those things? Cos I'm not at all good at the comedown - I tend to go hypoglycaemic pretty easily and so I've never really tried them. I have one in the zipvit bag so I might give it a bash on my ride tomorrow.

Wiggle are out of the kola flavoured Nuuns - any other flavours good?

prawny

Zipvit do a caffeine gel too I'd imagine they'd be nifty overnight. Not sure about Red Bull I once stopped for a glass of coke during a charity canoe paddle thing and nearly died of stitch :oops:

@ MrCartledge - I would suggest you try holland and barrett vanilla flavoured soy protien powder [Hurl] the recovery stuff really aint that bad. :?

biondino

prawny wrote:

Zipvit do a caffeine gel too I'd imagine they'd be nifty overnight. Not sure about Red Bull I once stopped for a glass of coke during a charity canoe paddle thing and nearly died of stitch :oops:

Thing is, overnight I will only be doing one stint during the dark hours and would then very much like to sleep for a bit! The current idea is to each do 90 mins, so that allows everyone at least 4 hours to get their heads down.

il_principe

biondino wrote:

Gels. I once tried a friend's and it was eye-bulgingly sweet. Do they not cause massive blood sugar spikes, those things? Cos I'm not at all good at the comedown - I tend to go hypoglycaemic pretty easily and so I've never really tried them. I have one in the zipvit bag so I might give it a bash on my ride tomorrow.

Wiggle are out of the kola flavoured Nuuns - any other flavours good?

I'd advise sampling a few energy products if you're not familiar with them, everyone's body prefers diff ones. SiS+ gel had somewhat explosive consequences for a friend of mine, and not explosive as in cycling power... last thing you want is an adverse reaction with 80 miles to go on a relay event. Someone once described gels to me as "having the consistency and taste of flavoured semen," that put me off - although they can be a lifesaver if you're really flagging (the gels that is).

Only ever had Nunn cola I'm afraid so can't help you there. I believe they also have a bit of caffeine which could be good for you. Clif shot blocks and clif bars are my weapon of choice, the choccy bars are easy to eat and actually palatable unlike the SiS ones, which are foul and chewy as f@ck.

chriskempton

Some tips from a refugee from the road board:

Don't fit tri bars and use them for the first time in a 120 mile ride - you'll kill your back, and they need some getting used to, preferably on an open straight road, or you might fall off/into someone.

Do use energy drinks and gels - you'll go faster longer. For a concentrated blat of calories, energy bars are good as well. Gels will give you a shorter sharper burst of energy if you need a kick. Try some out beforehand if you can, just to check your stomach like them. Any major brand should be fine. Also take some electrolytes if it's a hot day - Nuun are widely available and effective and pleasant to drink. Tri Berry is lovely.

Do have some proper food as well - energy drinks become tooth clenchingly sweet after a while. Ham/cheese/meat/peanut butter in brown rolls, bananas, whatever.

Have some warm comfortable clothes to wear in between stints. Don't end up standing around in your cycling kit.

For tapering, try to ease off quite a lot over the remaining 2 weeks - if you can halve it next week, and do a minimal amount of riding the week after, you should be right.

Good luck

lost_in_thought

I'm sure you'll have thought of this already, but I'd definitely be bringing a nice warm tracksuit or similar to put on during the bits when you're not on the bike. You really don't want to let yourself get cold, and as others have said keep the stretching going.

Is there any way you could take hot food/drinks? Or heat up food/drinks?

I once did an endurance swim thing, and my mum (bless her) showed up with lots of hot food, and it was a lifesaver. For some reason it's just such a morale boost.

biondino

There is apparently a hog roast at the event and I have a free ticket for it! Which could be dangerous considering the last big pub lunch during a ride left me literally unable to move above half pace for the first 10 miles afterwards...

Thanks very much, chriskempton, really useful stuff!

lost_in_thought

biondino wrote:

There is apparently a hog roast at the event and I have a free ticket for it! Which could be dangerous considering the last big pub lunch during a ride left me literally unable to move above half pace for the first 10 miles afterwards...

Woooo hog roast! Does it continue throughout the event? Little and often is best, having a massive pie and chips for lunch whilst riding around the new forest is a BAD IDEA.

If you can take a thermos of really good soup, or even an insulated container of chili and rice or stew or something that might be a cunning plan.

il_principe

lost_in_thought wrote:

biondino wrote:

There is apparently a hog roast at the event and I have a free ticket for it! Which could be dangerous considering the last big pub lunch during a ride left me literally unable to move above half pace for the first 10 miles afterwards...

Woooo hog roast! Does it continue throughout the event? Little and often is best, having a massive pie and chips for lunch whilst riding around the new forest is a BAD IDEA.

If you can take a thermos of really good soup, or even an insulated container of chili and rice or stew or something that might be a cunning plan.

Like what?

lost_in_thought

Il Principe wrote:

lost_in_thought wrote:

biondino wrote:

There is apparently a hog roast at the event and I have a free ticket for it! Which could be dangerous considering the last big pub lunch during a ride left me literally unable to move above half pace for the first 10 miles afterwards...

Woooo hog roast! Does it continue throughout the event? Little and often is best, having a massive pie and chips for lunch whilst riding around the new forest is a BAD IDEA.

If you can take a thermos of really good soup, or even an insulated container of chili and rice or stew or something that might be a cunning plan.

Like what?

heehee!

tailwindhome

If I understand your OP correctly you will be riding 1 hour, waiting 3 hours in rotation for 24 hours.


The cycling will be the easy bit.

You may struggle with boredom.

Wear warm clothes and try to have a couple of naps.

bigmat

I wouldn't worry about tapering - think that is more for people who are really training hard for something, if you are anything like me then your current training regime is probably atbest what you should be tapering down to! A few of my mates made this mistake before last year's etape, whereas the people who kept doing long rides right up to the week before arrived in much beter shape.

Oh, and flapjack beats energy bars (for me anyway), and as lots of people have said make sure you have digestible savouries - sausage rolls, nuts, whatever.

mrc1

prawny wrote:

@ MrCartledge - I would suggest you try holland and barrett vanilla flavoured soy protien powder [Hurl] the recovery stuff really aint that bad. :?

Haha I remember the Holland and Barrett stuff from my rugby days...... I stuck to the chocolate whey stuff that used to cement itself to your waterbottle and would probably be best mixed in a cement mixer.....

Jen J

I've not done stop start events before, so my advice is coming from a steady endurance background (and of running not biking).

If you're biking for 60-90 minutes each time, I woudl have though that gels etc weren't necessary - it would probably be best (from a taste/texture and digestive point of view) to have a banana or something shortly before each ride, and eat some carbs and protein as soon as you finish each ride. When doing long runs I eat proper food rather than gels as taking gels over 24 hours is an endurance test I wouldn't want to take. I hate gels anyway.

Next weekend for example I'll be carrying flapjack, peanuts and probably a few ride shots, and my support crew will be feeding me pasta pots and muller rice at the 6 checkpoints over 95 miles. I think the organisers have arranged for hot potatoes at the halfway point too.

However I think you can be freer with what you are eating on a bike, as with running you are carrying your whole weight and your stomach will be bouncing around with each step, so you have to be careful, but for a bike ride you should be able to eat anything you fancy.

I would taper slightly - maybe just lay off the commute for a couple of days. For endurance running, it's not really about carbo-loading, but I do tend to eat more 2 days before a really long run - not the day before, as then if it's not come out yet (sorry), you've got extra weight to run with.

prj45

You look quite pasty in your photographs in the Morpeth arms.

Eat some steak.